Researchers from China and the United Kingdom conducted a study that included data analysis of more than 400,000 adults in China between the ages of 30 and 79 years, and the study was published in the journal “The Heart”.

The researchers found that those who ate an egg a day had a 26% lower risk of hemorrhagic stroke (which occurs when there is bleeding in or around the brain).

Egg eaters also had an 18% lower risk of dying from cardiovascular disease.

The researchers said the results indicated that daily egg consumption was associated with a lower risk of cardiovascular disease and stroke.

A study conducted in Iran in 2015 showed that eggs help the liver to prevent the production of harmful health cholesterol that causes blockage of blood vessels and the incidence of many diseases, and also contributes to the production of beneficial cholesterol that improves the condition of blood vessels and the heart.

Now let’s get to know the properties of eggs

Eggs have many benefits, most of which are found in egg yolks, the most important of which are essential fatty acids. These fatty acids must be available in food because the body cannot manufacture them.

Egg yolk contains:

ــ Essential fatty acids, including omega 6 and omega 3, omega 3 are good for fighting inflammation, skin, heart and hormones.

ــ Rich in vitamin K1, this vitamin strengthens the bones. It also excretes calcium from arteries and joints, as it is a carrier of calcium and excretes it from the wrong place.

ــ Egg yolk contains a high percentage of choline, which in turn is important for the health of the brain and to ensure that you do not have fatty liver disease. In the event of injury, choline extracts fat from the liver, and is good for nerves connected to the digestive system.

It contains all the dissolved vitamins in fats, which are:

 Vitamin K2

 Vitamin A, important for healthy eyes, skin and sinus mucosa

 Vitamin D, important for bone health.

 Vitamin E, important for heart health.

 Vitamin K1, important for blood.

 Biotin, good for hair loss and protein support.

 folic acid.

 B vitamins, especially B5 and B6, which are considered helpful vitamins in general and allow for better metabolism, energy generation and protein synthesis.

ــ Yolk is a good source of iron, and iron in yolk is better and more absorbable than iron found in plants.

ــ Zinc, which is one of the smallest minerals, suffers a lot from its deficiency. It is one of the minerals that helps in controlling blood sugar and the immune system and in building protein as well.

Phosphorous fat (phosphorous lipid), which is a healthy fat that helps in building the cell, is also closely related to the mitochondria, which are the energy plant in the cell, as well as hormones.

ــ A good source of selenium, this mineral is a strong antioxidant and has a relationship with glutathione production, and it has a role in removing mercury, in addition to many other benefits.

ــ Phosphorus is important for bone health and building and strengthening, as this percentage is concentrated in the yolk more than white.

ــ When eating egg yolks, glutathione increases, which is a strong compound that protects the liver and other parts of the body and also increases the useful HDL cholesterol.

Egg white (white) contains most of the protein compared to yolk, and is almost fat-free, and contains only 1% of egg fat, and is also free of cholesterol, and low calories.

When do eggs become harmful?

ــ When exaggerating the cooking of eggs, especially the egg yolk, the cholesterol contained in it is oxidized and forms a compound called “oxy sterol”, which in turn creates a mass of blood platelets and may cause blockages in the arteries.

ــ When buying commercial eggs because it contains hormones and antibiotics. Organic eggs from chickens fed grass should be purchased.

What is the best way to cook eggs to get all the benefits in it?

ــ Boiled eggs are the best way, because they keep the yolk protected somewhat from oxidation, provided it is not overrated by boiling it, so climbing the white part and the yellow part remains somewhat liquid.

ــ Fry the eggs with eyes, fried with butter or coconut oil, and ensure that the yolk remains liquid or semi-liquid.

ــ Lightly scrambled eggs, that is, less ripe.

Some recommendations for more benefits than eating eggs

• It is advised to eat the whole egg, especially if you want to reduce cholesterol, because the yellow part of the egg contains lecithin, which is anti-high cholesterol.
• Raw eggs are never recommended, because on the one hand it may cause food poisoning if there is salmonella present in it.
• Cooking eggs makes the protein easier to digest. For example, one study found that the human body can use 91% of the protein in cooked eggs, compared to only 51% in raw eggs. Heat is thought to cause structural changes in egg proteins.
• Also, raw eggs reduce protein utilization and prevent the absorption of biotin, which is important for hair and nails.

Sources :

Dr. Berg

  Website, The Independent